Gumley House School FCJ

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Physical Health and Well-being

Keeping fit in mind and body

Maintaining good physical health is as important as good emotional health and helps us to stay resilient and more able to deal with the demands of life. Building exercise and a healthy diet into our daily routines gives us positive feelings from doing something active.

Benefits of physical activity:

  • Builds confidence and improves social skills

  • Strengthens muscles and bones

  • Enhances concentration and learning

  • Helps you feel good and elevates mood

  • Inspires positivity and encourages tolerance

  • Helps to relieve stress and maintain mental and emotional wellbeing

  • Improves sleep and energy levels

  • Reduces the risk of morbidity and mortality from chronic diseases i.e diabetes, heart disease later in life

  • Improves overall health and fitness and helps maintain a healthy weight and prevent childhood obesity

How much exercise should I do?

Children and young people need to do 2 types of physical activity each week:

  • aerobic exercise

  • exercises to strengthen their muscles and bones


Children and young people aged 5 to 18 should:

  • aim for an average of at least 60 minutes of moderate intensity physical activity a day across the week

  • take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones

  • reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day. All activities should make you breathe faster and feel warmer.


What counts as moderate activity?

Moderate intensity activities will raise your heart rate, and make you breathe faster and feel warmer.  One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities:

  • walking to school

  • playground activities

  • riding a scooter

  • skateboarding

  • rollerblading

  • walking the dog

  • cycling on level ground or ground with few hills

 

Coping with Self Harm

This booklet, and the resources listed below, have been designed to support young people and families managing episodes of self harm.

Coping with Self Harm

 

Physical Activity Guidelines for Young People

Physical activity for children and young people: 5 to 18 years